American Fit Co Northwest – CrossFit 1776 (Time) 3 Person team: Complete all reps in any order. 1.Pullups 2. Step Ups/Box Jumps 3. DB Squats 4. Toes to Bar 5. DB Lunges 6. DB Deadlift 7. Double Unders 8. Push Ups 9. DB Clean 10. DB Push Jerk 11. Cals on Machine “your choice” 12:...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL/SPECIFIC WARM UP 0:30 Knuckle Draggers 0:30 Push-Up to Down Dog (Pedal Calves in down dog) 200 Meter Run 0:20 Front Plank on Hands [Coach: Every Push-Up is a Plank] 7 Hand Release Push-Ups [Coach: Hands come off floor completely] TECHNIQUE & BUILD PULL-UPS 10...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 0:30 Active Samson Stretch 0:30 Active Twisted Cross 0:30 Alternating Quad Stretch 0:30 Glute Bridges 0:30 Slow Squat Jumps 0:30 Dumbbell Assisted Straddle Stretch TECHNIQUE & BUILD ABMAT SIT-UPS 0:30 Hollow Hold 5 V-Ups 0.5 Abmat Sit-Up, lay back over the ab...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 0:30 Easy Row 0:30 Active Spiderman 0:30 Child’s Pose 1:00 Moderate Row 0:30 Pausing Glute Bridges 0:30 Inchworm to Push-Up 0:30 Fast Row TECHNIQUE & BUILD with an empty barbell 5 Good Mornings 5 Elbow Rotations 5 Back Squats 5 Strict Presses...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP Ten Meters of Each: Knuckle Draggers Alternating Quad Stretch Walk on Toes Walk on Heels High Knees Butt Kickers 200 Meter Jog TECHNIQUE & BUILD SQUAT SNATCH with an empty barbell 5 Slow Good Mornings 5 Elbow Rotations 5 Behind the Neck...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL/SPECIFIC WARM UP 0:30 Knuckle Draggers 0:30 Push-Up to Down Dog 1:00 Bike 0:20 Front Plank on Hands 7 Hand Release Push-Ups [Coach: Hands come off floor completely] TECHNIQUE & BUILD PULL-UPS 10 Scap Retractions 2 Pull-Up Negatives [Coach: Full Range of Motion, Find the...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 9:00] 1:00 Row 0:30 Shoulder tap + Shoulder Tap + Push-Up to Down Dog 0:30 Box Step-Ups 0:30 Pigeon Pose (right side) 0:30 Pigeon Pose (left side) ROW 7/5 Cals Slow 7/5 Cals Fast 7/5 Cals Slow 7/5 Cals Fast...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 1:00 Easy Bike 0:30 Plank Shoulder Taps 0:30 Active Samson 0:30 Faster Bike 0:30 Cossack Squats 0:30 Push-Up to Down Dog 0:30 Faster Bike TECHNIQUE & BUILD Empty Barbell 5 Good Mornings 5 Elbow Rotations 5 Back Squats 5 Strict Press 5...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 7:00] 0:30 Inchworm to Push-Up 0:30 Active Samson 0:30 Bodyweight Good Mornings 0:30 Up Dog TECHNIQUE & BUILD ROW 0:30 Easy Row [Coach: Seat stays away from heels in catch position] 0:20 Legs Only Row [Coach: Drive through heels] 0:30...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 0:30 Alternating Quad Stretch 0:30 Mountain Climbers 0:30 Glute Bridges 200 Meter Easy Run TECHNIQUE & BUILD Empty Barbell 5 Good Mornings’ 5 Elbow Rotations 5 Back Squats 5 Strict Press 5 Stiff Legged Deadlifts SPECIFIC WARM UP RUN 0:30 Knuckle Draggers...Read More
